Who doesn't want to look smokin' in their flowy skirts and shorts? Your trusty yoga mat has got your butt back. Sculpt and lengthen your thighs and tush with this 11-posture standing sequence. Move through it on the right side, and then repeat on the left.
Mountain
Use this pose to calm the body and mind [2] and to begin to connect with your breath. You can also take a moment to make a dedication for your practice.
- Stand at the front of your mat, feet together. Either rest your hands at the sides of the body, or press the palms together in front of the heart.
- Keep the abs engaged, shoulders relaxed, and breathe five deep breaths.
Standing Forward Bend
This forward-bend variation [4] is excellent for increasing flexibility in the hamstrings and lower back.
- Inhale in Mountain Pose, and exhale to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and continue lengthening the crown of your head toward the floor to create a long spine.
- Straighten the legs as much as possible, and shift weight forward into your toes. If it feels right, then place your hands on the ground, fingertips lining up with your toes.
- Hold here for five breaths.
Warrior 1
This standing pose will tone the thighs and tush [6] and offer a nice stretch for the hip flexors.
- From Standing Forward Bend, step or hop your feet back, lowering into Four-Limbed Staff [7] (Chaturanga). Inhale to Up Dog [8], and exhale to Down Dog [9].
- Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso. Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
- Hold here for five breaths, keeping the front thigh parallel with the floor.
Warrior 2
Another great pose for toning the legs and butt [11], Warrior 2 will also help to open your hips.
- From Warrior 1, inhale to open your hips, arms, and chest to the left.
- Gaze past your right fingertips, keeping your front thigh parallel with the floor.
- Stay like this for five complete breaths.
Reverse Warrior
Tone the sides of your torso, increase flexibility in the spine, and strengthen your lower body in this Warrior variation [13].
- From Warrior 2, inhale to gently arch back, and lower your left hand down, resting it on the back of your left leg.
- Raise your right arm overhead, feeling the stretch through the right side of your body. Make sure you continue to lower your hips, and press your front knee forward so it's directly over your right ankle.
- Enjoy this pose for five breaths.
Extended Side Angle
Get a deep stretch in the hips and sides of the torso while also toning the hamstrings [15] and booty.
- From Reverse Warrior, inhale to rise up. Exhale as you plant your right hand on the floor beside your right foot, and raise your left arm over your ear.
- Hold here for another five breaths.
Extended Triangle
Aside from an effective hamstring stretch, Extended Triangle [17] also tones the core.
- From Extended Side Angle, lift the torso slightly, and straighten the front leg. Inhale to reach your right hand out past your right toes to lengthen your spine, and exhale to release your right hand to your knee, shin, or all the way to the floor if you can.
- Pull your right shoulder away from your hip crease to lengthen through the sides of your ribs equally.
- Gaze at your left fingertips, staying here for five relaxing breaths.
Twisting Extended Side Angle
This graceful Extended Side Angle variation [19] offers a nice spinal twist that opens your chest and shoulders while also strengthening your front thigh.
- From Extended Triangle, inhale to bend your front knee, and rest your right forearm on your thigh.
- Exhale to reach your left arm around your lower back. If you can, wrap your fingers around the front of your right inner thigh.
- Hold for five breaths.
Rotated Triangle
Here's a dynamic pose that stretches your hamstrings [21] while lengthening the spine. This photo illustrates the pose on the left side so it's easier to see what your upper body should be doing.
- From Twisting Extended Side Angle, release your hands and straighten your front leg. Hop your back foot in a few inches, and plant your left palm on the floor beside your right foot.
- Straighten your legs as much as you can, lifting your right arm in the air, stacking your shoulders.
- Keep your core engaged, and gaze at your lifted hand for five breaths.
Five-Pointed Star
It might not look like you're doing much, but in this pose, your entire body is engaged.
- From Rotated Triangle, inhale as you press into your feet to lift your torso up, turning so you're facing the side of the mat.
- Actively pull your hands away from each other, draw your navel toward your spine, keep your tailbone tucked in, and flex your thighs.
- Stay here for five breaths.
Goddess
Let's end with one of the most effective poses for toning your thighs and butt [24].
- From Five-Pointed Star, turn your heels in, bend your knees, and lower down into a wide squat position. Keep your knees over your ankles and your thighs parallel with the floor.
- Bend your elbows at 90-degree angles, and gaze forward.
- Keep your weight back in your heels as you breathe for five deep breaths.
- Rise up, step your feet to the front of the mat, and repeat this sequence on the left side, beginning with Mountain Pose.